Crivit ST-1744 - Manual (Page 34)

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• Hold this position for 5 seconds and then go
back to the starting position by pressing your
shoulders and arms together and pulling your
front leg back to the starting position.
• Repeat the exercise with the other leg.
• Carry out the exercise 5 times with each leg.
tip:
• hold your upper body extended and
keep your stomach muscles tense.
3. use this exercise to stretch your
hips, legs, and trunk (figure h)
Length of sling trainer: medium length
Starting position:
• Stand up straight, facing the attachment point.
Place your feet shoulder-width apart with your
elbows bent.
Movement:
• Cross one leg over the other while lowering
your pelvis towards the floor.
• Keep the bands tense in order to hold your
balance.
• Return to the starting position by tensing your
stomach muscles, turning your hips back and
placing your leg back in the starting position.
• Repeat the exercise with the other leg.
• Carry out the exercise 5 times with each leg.
tip:
• control the movement from your hips
and stomach, not from your knees.
• increase the intensity by increasing
your speed.
4. use this exercise to stretch your
chest, shoulders, and legs
(figure i)
Length of sling trainer: medium length
Starting position:
• Kneel down on one leg, facing away from
the attachment point. Hold both handles in
one hand (on the same side as the lowered
knee). Keep your elbow bent and your hand
with the handles at head height.
• The other arm should hang loosely next to
your body.
Movement:
• Now take the hand with the handles upward
and your hips forward in one movement.
• Keep the heel of your front foot on the floor
while pushing your knee forward.
• Hold this position and return to the starting
position.
• Repeat the exercise with the other arm and the
other leg.
• Carry out the exercise 5 times on each side.
tip:
• place your weight on the lower knee
in order to ensure a straight body
position thus intensify the hip stretch.
training
caution! always wear non-slip sports
shoes!
1. Squats: use this exercise to
strengthen the muscles in your
thighs and buttocks (figure J)
Length of sling trainer: medium length
Starting position:
• Stand up straight, facing the attachment point.
Place your feet shoulder-width apart with your
elbows bent at your sides.
• Place a little tension on the sling trainer by
leaning back slightly.
Movement:
• Squat down. Your knees should be in line with
your toes. Keep your heels securely on the
floor.
• Return to the starting position.
• Repeat the exercise 15 times.
tipp:
•
increase the intensity of the exercise
by increasing your speed or by doing
the exercise on one leg.
2. Side squats: use this exercise
to strengthen the muscles of your
inner thighs (figure K)
Length of sling trainer: medium length